140902

“Hellan-ish”

3 Rounds:
Run 400m
21 Power Snatch 95/65-lb.
12 WallBall 20/16lb

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140901

**Labor Day Schedule: 8 & 9 am classes only.

The Chief

Max rounds in 3 minutes of:
3 reps Power cleans, 135/95-pound
6 Push-ups
9 Squats

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140830

**Labor Day Schedule on Monday: 2 Classes Only, at 8 & 9am!

Workout of the day for Saturday, August 30th, 2014:

Come for 3 wods tomorrow! One at 8, One at 9, One at 10am! Then, at 10:45 watch Justin ArnestRiza Gadduang GerodiasSean O’Boyle, and Keeley Ehlers at 10:45 AM to do the next Team WOD Challenge: 14.1!!!

Bring a healthy Brunch Food, Or just enjoy a well deserved post-3-WOD drink and hang out!

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140829

** There will be someone to watch kids 9am this Friday, Saturday & monday.
*** This Saturday there will be three different wods at 8,9,10 am! Followed by Brunch & Mimosas!

Workout of the day for Friday, August 29th, 2014:

Friday Athlete’s Choice! Pick a wod you missed earlier in the week or choose on of the following options:

Run 10k

Or:

JBo
Complete as many rounds as possible in 28 minutes of:
9 overhead squats, 115/75-lb.
1 legless rope climb, 15-foot rope, beginning from seated
12 bench presses, 115/75-lb.

Jeremie-Border_th.jpg

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

 

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140828


Workout of the day for Thursday, August 28th, 2014:

1 minute squat cleans, 50-60% 1 RM
Rest 3 minutes
1 minute squat cleans, 60-70% 1RM
Rest 3 minutes
1 minute squat cleans, 70-80% 1RM
Rest 3 minutes
1 minute squat cleans, 50-60% 1 RM
Rest 3 minutes
1 minute squat cleans, 60-70% 1RM
Rest 3 minutes
1 minute squat cleans, 70-80% 1RM

Try for max reps each round without dropping the barbell.

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140827

Workout of the day for Wednesday, August 27th, 2014:

10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
With remaining time, AMRAP Power Cleans 135/95lb

Rest 1 minute between rounds.

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140826

Pre-Wod:
A.
Row Therapy

B.
Row Sprint Starts:
4 x 250 meters, 3 min rest between rounds

Workout of the day for Tuesday, August 26th, 2014:
Sumo deadlift 3-3-3-3-3 reps

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140825

Pre-Wod:
A.
Hip Warm-Up
Banded Hip Distraction Hamstring Stretch
Squat Therapy 2.0

B.
Row Therapy

Workout of the day for Monday, August 25th, 2014:

5 rounds for time (22 min cap) of:
5 overhead squats, 135/95-lb.
10 toes-to-bars
15 dumbbell hang squat clean, 40/30-lb.
20 double-unders

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No Workout today, we are hosting the rowing cert

** No Workout today, we are hosting the rowing cert

 

2014-Rowing-Cert

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140822

****Reminder: No Classes this Saturday! Sign up for the rowing cert instead:
https://www.regonline.com/builder/site/Default.aspx?EventID=1567869

 

Workout of the day for Friday, August 22nd, 2014:

“Tommy V”

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

 

TOMMYV-th.jpg

Enlarge image

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We’re asking the CrossFit community to make donations to the “Thomas J. Valentine Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

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